I am a gym beginner and my goal is to build muscle/bulk up - am I doing it right!
Question: I am a gym beginner and my goal is to build muscle/bulk up - am I doing it right!?
I've done a bit of research on the best way to build muscle/bulk up, and while there is a lot of information out there, there is a common theme that you need to do heavy weights - low reps - and isolate each muscle group, and try to do about 4-5 different exercises on each major muscle group (ie chest) and 2-3 exercises on each smaller muscle group (ie biceps)!.
I can only go to the gym 4 times a week, and currently, my routine is: Mon - back and traps; Tues - legs and abs; Thurs - Chest and triceps; Sat - Shoulders, biceps and forearms!.
With this routine, I work each muscle group until they max out with heavy weights and low reps, but I'm concerned that I'm only working out each muscle group once a week!. Is this enough to build muscle!? I've been doing this routine for about a month now and haven't noticed any amazing changes!. Just wondering if I should persist with this routing or is there a better way to bulk up!? Any other hints/tips would be great!.Www@Answer-Health@Com
I can only go to the gym 4 times a week, and currently, my routine is: Mon - back and traps; Tues - legs and abs; Thurs - Chest and triceps; Sat - Shoulders, biceps and forearms!.
With this routine, I work each muscle group until they max out with heavy weights and low reps, but I'm concerned that I'm only working out each muscle group once a week!. Is this enough to build muscle!? I've been doing this routine for about a month now and haven't noticed any amazing changes!. Just wondering if I should persist with this routing or is there a better way to bulk up!? Any other hints/tips would be great!.Www@Answer-Health@Com
Answers:
the idea is just to work out each muscle group just once a week
a muscle can take anywhere up to 10 days to fully heal after a heavy session
we do not grow in the gym, we grow when we are resting whilst feeding the damaged muscle with the minerals and protein it needs to repair
a muscle grows by being broken down and rebuilt
we cause microscopic tears in the muscle fibers when we work out, this is not bad it is just what happens - the muscle must then be rested and the tears are replenished with new muscle tissue
in time this makes the muscle stronger and larger in appearance
low reps and high weight is the best way to bulk up
high reps and low weight use the muscle as a fat burner and do not break it down the same way heavy weights do
aim for anywhere between 5-10 reps
if you can do more than 12 it is not heavy enough
if you cant do 5 it is too heavy
you have the right idea by putting similar muscle groups into the same categories such as chest and triceps as alot of the exercises work both
just be sure you eat lots of protein such as chicken and tuna
you dont necessarily have to bulk as many people end up with lots of excess fat
its just a case of trying to maximize your protein intake from lean sources - eg!. ice cream contains protein but its way more calorific than a strip of chicken
these takes time though, be patient and dont give up
rome wasnt built in a dayWww@Answer-Health@Com
a muscle can take anywhere up to 10 days to fully heal after a heavy session
we do not grow in the gym, we grow when we are resting whilst feeding the damaged muscle with the minerals and protein it needs to repair
a muscle grows by being broken down and rebuilt
we cause microscopic tears in the muscle fibers when we work out, this is not bad it is just what happens - the muscle must then be rested and the tears are replenished with new muscle tissue
in time this makes the muscle stronger and larger in appearance
low reps and high weight is the best way to bulk up
high reps and low weight use the muscle as a fat burner and do not break it down the same way heavy weights do
aim for anywhere between 5-10 reps
if you can do more than 12 it is not heavy enough
if you cant do 5 it is too heavy
you have the right idea by putting similar muscle groups into the same categories such as chest and triceps as alot of the exercises work both
just be sure you eat lots of protein such as chicken and tuna
you dont necessarily have to bulk as many people end up with lots of excess fat
its just a case of trying to maximize your protein intake from lean sources - eg!. ice cream contains protein but its way more calorific than a strip of chicken
these takes time though, be patient and dont give up
rome wasnt built in a dayWww@Answer-Health@Com
The more weight/ less reps does work to build muscle!. Try eating some carbs like bread and pasta to help gain weight!. Also be sure and do the opposite less weight/ more reps to cut down fat so you can actually see the muscle you build!. Results vary it takes a couple of monthsWww@Answer-Health@Com
Ive done a lot of research as well!. What Ive seen is that a lot of beginners do full body 3 days a week!. Mon-Thur-Sun!. They say leaving 2-3 days in between is perfectly fine!. Then after a while they split it up!.
Also yes diet, protein/carbs/fats!.!. I take a protein whey shake right after my Leg weights session to make sure im aiding in getting replenished!. Im doing legs which is my main goal 2x's a week, high weight/low rep!.!. Good results so far, Just dont hesitate to try different things out!.
These are some good links!.Www@Answer-Health@Com
Also yes diet, protein/carbs/fats!.!. I take a protein whey shake right after my Leg weights session to make sure im aiding in getting replenished!. Im doing legs which is my main goal 2x's a week, high weight/low rep!.!. Good results so far, Just dont hesitate to try different things out!.
These are some good links!.Www@Answer-Health@Com